Why 90% of People Fail!

Ever wonder why some people at the gym look like they’ve got it all figured out, while others seem to be stuck on a never-ending hamster wheel of new plans and diets?

It’s like clockwork – they start strong, then fizzle out, only to restart again. Frustrating, right?

Let me take you on a little journey.

I’ve been in the fitness game for almost 20 years, both as a coach and through my own trials and tribulations.

I’ve seen it all: the highs, the lows, the fads, and the breakthroughs.

Today, I’m going to share three strategies that can help you be part of the 10% who actually see long-term results.

Trust me, you don’t want to be that person who spends their life dieting and never getting anywhere.

Master Your Lows

First off, let’s talk about mastering your lows.

It’s Monday, you’ve had a rough day at work, and you miss your workout.

Then Tuesday rolls around, and you skip again because, well, why bother, right?

By Wednesday, you’re eating junk because you feel like you’ve already blown it. Sound familiar?

I’ve been there. I once had a week where everything went wrong – my car broke down, I caught a nasty cold, and work was a nightmare.

I missed a few workouts and found myself reaching for comfort food.

But here’s the thing: I soon realised that missing one day didn’t have to snowball into a week of missed workouts and poor eating.

Actionable Advice:

• Limit the Damage. If you miss a workout, make it your mission not to miss the next one. Plan a shorter, more manageable session if you’re pressed for time. Even a 15-minute workout can keep the momentum going.
• Bounce Back Quickly. Overindulged? Fine, enjoy it. But make sure your next meal is back on track. Don’t wait until Monday – start with the very next meal.
• Identify Triggers. Do you overeat at night? Do weekends wreck your progress? Write down your triggers and plan for them. For example, if you tend to snack late at night, have healthier options ready or brush your teeth right after dinner to signal the end of eating for the day.

Focus on the Big Picture

Here’s a common cry for help: “I’m stuck, I’m not getting results, please help!” Often, these folks aren’t really stuck – they’re just not focusing their efforts where it counts.

I remember working with a client named Sarah.

She was frustrated because, despite her efforts, she wasn’t seeing progress. After a bit of digging, we found the issue: she was constantly switching up her routine based on the latest Instagram workout.

One week it was HIIT, the next it was Pilates, and then yoga. Her body never had a chance to adapt and improve because she wasn’t sticking to the basics long enough to see results.

Actionable Advice:

• Stick to the Fundamentals. Prioritize compound lifts like a squat variation, a deadlifift variation, and bench presses. These exercises work multiple muscle groups and are key to building strength.
• Progressive Overload. Ensure you’re progressively increasing the weight, reps, or intensity of your workouts. Track your workouts to see tangible progress.
• Consistent Nutrition. Aim for balanced meals with adequate protein. A simple rule: fill half your plate with veggies, a quarter with lean protein, and a quarter with whole grains.
• Sleep and Recovery. Don’t underestimate the power of rest. Aim for 7-9 hours of quality sleep each night. Incorporate rest days into your workout routine to allow your body to recover and grow stronger.

Make It a Lifestyle

To make lasting changes, you need to undergo a bit of a transformation.

Remember, the old you has to make way for the new habits that serve your goals.

I have a friend, Mike, who was always in great shape.

One day, I asked him what his secret was. He said, “I don’t have a secret. I just made fitness a non-negotiable part of my life.” That stuck with me.

Mike didn’t diet forever or follow extreme routines.

He built habits that became a natural part of his daily routine.

Actionable Advice:

• Set a Schedule. Decide on specific days and times for your workouts and stick to them. Treat them like important appointments you can’t miss - schedule it in your diary.
• Enjoy Your Food. Learn to cook healthy meals that you enjoy. Experiment with spices and herbs to make your meals delicious. This way, eating well becomes something you look forward to.
• Plan for Indulgences. It’s okay to enjoy your favorite foods. Plan them into your week so you can indulge without guilt. For example, if you love pizza, make Friday night your pizza night and balance it with healthier meals during the day.
• Habit Stacking. Attach new habits to existing ones. If you always have a morning coffee, do a quick 5-minute stretch routine before brewing your coffee. Over time, these small habits will add up to significant changes.

Wrapping it up

Becoming part of the 10% who see long-term results isn’t about finding the perfect diet or the newest workout trend. It’s about mastering your lows, focusing on the fundamentals, and making fitness a lifestyle.

So next time you’re tempted to hit the reset button, remember: consistency is key when you have a plan.

It’s the small, steady efforts that compound over time and lead to real, lasting results.

Have the best day!

Coach Adam

P.S. Got a similar story or struggling with consistency? Hit reply and share your journey with me.